Chest Endurance Workout - 20min Intermediate
You will challenge your upper body stamina with this high volume chest and triceps session designed for Tonal. By combining heavy barbell presses with high rep handle finishers, you will improve muscular endurance and metabolic efficiency. This fast paced workout is perfect for intermediate lifters looking to push their limits in under twenty minutes.
This is ideal for mountain bikers or obstacle course racers who need sustained upper body pushing power over long durations. It also serves busy professionals who want an efficient hypertrophy stimulus with a cardiovascular edge.
Equipment
Workout Plan
Keep rest periods between 30 and 45 seconds to maintain a high heart rate and prioritize muscular endurance.
Barbell Bench Press
Chest, Triceps, Abs
Keep the bar path consistent and engage your core to stay stable on the bench.
Close Grip Barbell Bench Press
Triceps, Chest
Focus on driving the bar up using your triceps while keeping your elbows tucked close to your ribcage.
Why this order
This workout utilizes a compound to isolation approach by starting with the barbell to fatigue large muscle groups before moving to handles for high rep burnout. Grouping the barbell exercises first minimizes equipment changes to keep the pace high. The progression from a wide chest focus to a narrow tricep focus ensures total fatigue of the pushing muscles.
Want this personalized for you?
This is a template workout. Connect your Tonal and the AI coach adjusts weights to your strength scores, swaps exercises around injuries, and progresses you week over week.
Start Free with AI CoachFrequently Asked Questions
Should I use Spotter Mode for the bench press?
Yes, Tonal's Spotter Mode is highly recommended for the barbell bench presses so you can safely push toward fatigue during these high rep sets.
What if the digital weight feels too light for 20 reps?
If the weight feels easy, increase the resistance by small increments or try Tonal's Chains mode to add variable tension throughout the movement.
How often should I perform this specific endurance session?
Because of the high volume, aim for twice a week with at least 48 hours of rest between sessions to allow your triceps to fully recover.
Can I swap the barbell for handles on all moves?
While you can, the barbell allows for higher total output on the initial compound moves, which is key for the intermediate programming in this session.